Easing Test Anxiety

1. Easing Test Anxiety

2. What is it? • Many people experience stress or anxiety before an exam. In fact, a little nervousness can actually help you perform your best. When this distress becomes so excessive that it actually interferes with performance on an exam, it is known as test anxiety.

3. Symptoms of Test Anxiety • Can range from mild to severe. • Includes physical, behavioral, and emotional synptoms.

4. Physical Symptoms • Sweating • Shaking • Rapid heart beat • Dry mouth • Fainting • Nausea

5. Behavioral Symptoms • Fidgeting • Avoidance • Substance abuse • Blanking out • Difficulty concentrating • Racing thoughts

6. Emotional Symptoms • Depression • Low self-esteem • Anger • Feelings of hopelessness

7. How to Overcome Test Anxiety • General preparation/building confidence: • Develop good study habits & strategies • Manage Time/Pacing Yourself • Organize material to be studied and learned • Manage outside pressures • Review past performance on tests

8. How to Overcome Test Anxiety • Test Prep. to reduce stress! • Approach the test with confidence • Come prepared • Choose a comfortable location • Allow yourself plenty of time the morning of the test. • Avoid cramming • Avoid negativity • Exercise regularly • Get a good night’s sleep • Eat breakfast • Take a small snack for a break.

9. How to Overcome Test Anxiety • During the test: • Read the directions! • Pace yourself! • Change positions during test • If you go blank, skip the question and go back later • Don’t panic. There’s no reward for finishing first.

10. Relaxation Techniques • Take deep, slow breaths. • Remind yourself: You are in control. • Focus on the task at hand. • Expect SOME anxiety. • Use Isometric Relaxation Exercises • Elongate muscles • Contract muscles • Calf and Body Stretches